CrossFit Turku

Deload week

Partner workout, with three stations.

15 minutes of,
300m run
db waiter walk

15 minutes of,
50m kb rack carry
50m sprint

15 minutes of,
20 walking lunges
20 ring row
calories rowing

Team workout

For time:
90 walking overhead lunges 25/15
270 double-unders
150 wallball 20/14
400m run
150 wallball 20/14
270 double-unders
90 walking overhead lunges 25/15

Teams of three, split repetitions as desired. One works at a time. Run is all together.

Snatch balance
work up to a heavy 1 rep

then,

3 position snatch
work up to a heavy set of
floor- below knee – hang

“Jack”
Complete as many rounds as possible in 20 minutes of:
Push press, 10 reps, 52,5/35
Kettlebell swing, 10 reps 24/16
Box jump, 10 reps, 24/20″

Compare your score

20 reps deadlift at 50% or less from estimated 1RM
add 2,5-5kg from the last time

then every 5 minutes for 3 sets,
10 deadlift at the same weight

If you have reached a point where you think 20 repetitions is no longer possible, change the first set to 10 reps and the last 3 sets at 70% from the first 10 reps.

couple workout

For time:
100-80-60-40-20 cal erg
10-8-6-4-2 muscle-up

5 rounds,
1 minute per station for repetitions:
1. overhead squat 50/35
2. toes to bar
3. db alternating snatch

Three person teams, each start from different movements.

Find a 3 rep max TNG power clean

then,

“Grace”
30 Clean & jerk 60/40

Compare your score

Couple workout

3 rounds for time of,
42 cal erg
30 wallball 20/14
18 kettlebell swing 32/24
9 box jump overs 24″

Split repetitions in one movement as desired.